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How Many Calories Are In an Apple? Benefits & Nutrition Facts

By Joe Boland

September 2, 2023

Everyone knows the saying “an apple a day keeps the doctor away,” and the reason it’s one of the most widely used idioms is because, well, there’s some truth to it. The health benefits of apples are so plentiful that it’s no wonder the apple is one of the most popular fruits on the planet.

Nonetheless, many ask how many calories are in an apple … and some mistakenly think it's a calorie bomb that perhaps should be avoided. But that couldn't be farther from the truth.

Apples are relatively low calorie and are one of the most widely consumed fruits in the world. Apple benefits are plentiful thanks to a high supply of antioxidants and a diverse set of phytonutrients.

There are tons of ways to add apples to your diet, from simply eating one raw or adding the fruit to an array of dishes, from main courses to snacks and desserts and everything in between. 

It also helps that there’s a large variety of apples, all with similar health benefits. Some of the most popular types include:

• Red Delicious

• Ambrosia

• Honeycrisp

• Mutsu

• Fuji

• Zestar

• Gala

• Macoun

• Granny Smith

• Rome

• McIntosh

• Jonagold

• Cortland

• Cameo

• Golden Delicious

• Jazz

• Empire

• Envy

• Braeburn

Keep reading to learn more about the benefits of apples and how to take advantage of the impressive apple nutrition profile.

Apple Nutrition Facts

As mentioned above, apples are high-antioxidant foods that are loaded with phytonutrients. The pulp and skin in particular supply beneficial polyphenols and carotenoids, and apples are also high in pectin, a type of fiber that can help with satiety and digestion.

One medium apple (about 200 grams) contains approximately:

• Calories: 104

• Total Carbohydrates: 27.6 g

• Fiber: 4.8 g

• Sugar: 20.8 g

• Total Fat: 0.3 g

• Saturated Fat: 0.1 g

• Polyunsaturated Fat: 0.1 g

• Monounsaturated Fat: 0.01 g

• Trans Fat: 0 g

• Protein: 0.5 g

• Sodium: 2 mg (0.1% DV*)

• Vitamin C: 9.2 mg (10% DV)

• Vitamin B6: 0.1 mg (6% DV)

• Potassium: 214 mg (5% DV)

• Vitamin K: 4.4 mcg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition, apple nutrition has some manganese, phosphorus, vitamins A and E, magnesium, niacin, iron, folate, calcium, pantothenic acid, betaine, boron and choline.

Health Benefits

What are the benefits of apples? According to some scientific research studies, apple benefits include …

1. High in Antioxidants

First and foremost, it's believed that roughly a fifth to a quarter of phenolic antioxidants consumed from fruits in the U.S. are obtained through eating apples, which makes them the largest source in the U.S., and only cranberries contain a higher concentration of these antioxidant compounds.

It turns out, the skin especially holds a high antioxidant capacity, so make sure to eat the entire fruit, minus the core and seeds, of course. This way, you can take advantage of the beneficial effects of antioxidants like quercetin, catechin, phloridzin and chlorogenic acid in apple nutrition.

Antioxidants are known to help combat free radicals in the body to help promote overall health.

2. Good Source of Boron

Boron is a mineral that's known for supporting healthy, strong bones. Plus, it can have general benefits for hormones, muscle mass and even cognitive function.

Apples are among the best food sources of this mineral, along with other fruits like pears, cherries, peaches and grapes, among others.

3. Possess Properties for Promoting a Healthy Response to Inflammation

Apples are part of the Dietary Approaches to Stop Hypertension (DASH) diet thanks to their properties that support a healthy response to inflammation, which come from their vast array of phytonutrients.

Some research shows apples can be a great addition to a healthy diet that helps promote a healthy response to inflammation. That in turn can help keep your system in top shape.

4. Support a Healthy Respiratory System

A healthy respiratory system is vital, and some research shows a positive association between the number of apples eaten each week and healthy lung function.

It’s thought that the phytochemicals in apple nutrition can  help promote overall respiratory health and support lung health.

5. Can Boost Heart Health

The benefits of apples extend to the heart thanks in large part to the pectin fiber, which is known to help promote overall heart health.

The antioxidants in the fruit are also beneficial to the heart, and some studies show eating two apples a day can help keep the heart running at its best.

6. Low on the Glycemic Index

While all fruits contain natural sugars, apples are actually on the lower end of the glycemic index. That means they release their sugars into the bloodstream at a slower rate, helping prevent spikes and dips.

That’s beneficial for promoting healthy insulin levels and makes apples have less of an impact on blood sugar levels.

7. High in Fiber

As a high-fiber food, eating an apple or two can get you well on your way to meeting your daily fiber needs. With roughly five grams of fiber per medium apple, it’s a great source.

Fiber, of course, is also good for the digestive system and helps add bulk to the stool, among other impressive benefits.

8. Can Help With Healthy Weight Management

Because this fruit is low in calories but high in fiber and micronutrients, apple benefits extend to healthy weight maintenance. A high percentage of the fruit is made up of water and the aforementioned fiber, which helps with satiety to keep you fuller for longer while consuming less calories.

In addition, higher fruit and vegetable intake is linked to promoting a healthy weight, making apples an ideal food for those watching their waistlines.

9. May Improve Digestion

We already know that fiber helps with digestion, but that’s not the only thing apples have going for them when it comes to gut health. Some research shows that higher fruit intake is correlated with better gut health, and it's believed that the nutrients in apples and other fruit positively impact gut microbiota.

Thus, you can add helping you stay regular with normal bowel movements to the list of the benefits of apples.

10. Good Vitamin C Source

Known to act as an antioxidant, vitamin C is a rock star when it comes to supporting the body. Just one medium apple can provide 14 percent of the daily recommended intake of vitamin C, unlocking the benefits this key micronutrient has to offer.

This can be beneficial to just about every part of the body, and the vitamin C content is among the many reasons people often say that an apple a day can … well, you know the rest!

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimens.